Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jun 13, 2008:

activity	#	time	miles		km		+m		load
Trail running	3	2:42:42	17.1	(9:31)	27.52	(5:55)			47.6
Orienteering	3	2:31:18	10.99	(13:46)	17.69	(8:33)	297	64c	100.0
Running	1	45:07	5.67	(7:57)	9.13	(4:56)			18.9
Total	5	5:59:07	33.77	(10:38)	54.34	(6:37)	297	64c	166.5

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Friday Jun 13, 2008 #

Note

UBC longest day 10km race.

Running race 16:28 [4] 5.0 km (3:18 / km)
shoes: Henrik's AdiZero

Longest Day 5K race at UBC. First time I've walked 10 minutes from my office to a real running race. Had an ok race today, was hoping for 16:20, but this is fine too. 1st km is downhill, followed by an uphill climb, and then some mainly flat kms. The course starts near the stadium down to marine drive, and then down main mall around the library and back. The last 2kms are completely straight. The legs felt good today. New PB, about 40 seconds faster than last year.

3:00.07 --
3:22.33 -- 6:22
3:19.31 -- 9:41
3:24.93 -- 13:06
3:22.15 -- 16:28

Running warm up/down 28:39 [2] 4.13 km (6:56 / km)
shoes: Henrik's AdiZero

Warm up, watched the 10km racers.

- Splits

Wednesday Jun 11, 2008 #

Orienteering race 47:30 [4] *** 6.3 km (7:32 / km)
16c shoes: New Balance X 1

Orienteering at Watershed park, one of my favorite places to run orienteering in the city. It's all forested, with an extreme trail network in places. Too bad the map is a bit old. A very nice course set by Magnus. Didn't have the most spectacular and motivating run. It's infinitely more motivating when Magnus is there to race against. Made a lot of sloppy mistakes today.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: New Balance X 1

Warm up, and some control pickup as cool down.

Monday Jun 9, 2008 #

Trail running race 25:06 [4] 6.17 km (4:04 / km)
shoes: John's Nike shoes

PS park series #4 with John. 10 degrees and rain and the trails were very wet. John set a high pace right from the beginning. Were right on schedule for a record at the beginning of Sword Fern, but couldn't keep the pace high enough on Sword Fern, partly because it was so wet and slippery. 10 secs slower than last week, but felt good today.

Trail running 52:36 [2] 8.35 km (6:18 / km)
shoes: John's Nike shoes

Warm up (30:28) and cool down (26:03) from SW Marine and Agronomy to the start of the run.

Sunday Jun 8, 2008 #

Orienteering race 32:00 [4] **** 5.66 km (5:39 / km) +107m 5:10 / km
23c shoes: New Balance X 1

Race on the new map at Green Timbers in Surrey. Fantastic map made by Lehel. The first part of the course was in a bushy field with tall grass. Sections of deciduous forest with quite low visibility and runnability made for some very challenging fine navigation. Perfect map, perfect course, just like running in Denmark. Some longer running legs later in the course to make it long enough. Had a lot of fun on this map.

Two really great orienteering events back to back this weekend in Vancouver.

Trail running 50:00 [2] 7.0 km (7:09 / km)
shoes: New Balance X 1

Aarm up around the lake (15min). Did the first 12 controls backwards as cool down. Then picked up 5 controls.

Saturday Jun 7, 2008 #

Orienteering race 36:44 [4] ***** 3.5 km (10:30 / km) +190m 8:15 / km
25c shoes: New Balance X 1

Orienteering at the top of Squamish Chief! Magnus had made a 1:2500 map. Very tricky orienteering, had to focus the whole time. Had a good run with only 30sec mistake on #3. A very good map made it nice to navigate along. Terrain is smooth rock with a few trees, just like Scanditoba, except steeper, and more big cliffs. Definitely some of the crazies orienteering I have seen!
We ran on top of the big cliff on the left (6-700meters elevation):

C • wow!! 2

Orienteering 20:04 [2] 1.23 km (16:19 / km)
shoes: New Balance X 1

Control pickup

Orienteering 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance X 1

Picking some more controls with Adrian while trying his head-attached filming device.

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